With Gears still on the IR for boot camps, he arrange for Zima to take his place, and the schedule lined up that the Metz brothers were on Q together once again. According to the annals of F3 Backblasts, it has been 16 months since pax were forced to chug a Zima and Oldbay cocktail. Cheers!

Zima took the first half, starting off with a no-FNGs-present version of the disclaimer and headed to the streets of Tega Cay for a warm-up run. A few minutes later, we returned to the parking lot for warm-up COP.

Warm-up COP

• SSH (IC) x20
• IW (IC) x20
• Mountain Climbers (IC) x20
• Merkins (IC) x20
• Carolina Dry Docks (IC) x20

We then began a routine of laps (as a group) on the path around the ball fields, stopping every half lap for 25 merkins and 50 squats. There was no shortage of complaints about the merkins, which perhaps perpetuated the madness. In fact, this continued until Zima’s half had expired.

YHC slid into the driver’s seat and steered the pax though the pathway of the bent ladder that was up next. Starting from the entrance to the parking lot, pax were to run backwards through the open gate on to the ball field, then shuffle right (still facing the parking lot) to a cone about 50 yards down along the fence. There they did the “top of the ladder” exercise, which was Morning Wood. Shuffling back to the left now (again, still facing the parking lot) until the gate was reach, and a regular run to the bottom of the parking lot entrance for their “bottom of the ladder” exercises, which was Bomb Jacks. The reps were 1 to 7, in traditional Jacob’s Ladder style.

Once complete, a few recovery 10 counts were administered. Pax then moved to an arrangement of 4 cones in the outfield for Webb Squared.

Cone 1: Traditional Jack Web (1:4 ratio) – only had time to get to 4 merkins
Bear crawl to next cone (about 15 yards)
Cone 2: Dan Taylor variant – Knee version of Mukhtar N’Diayes (4 Knee tar N’Diayes for every one squat)
Inch worm to next cone
Cone 3: Captain Thor – 4 American Hammers for every 1 big boy sit up
Lung walk to next cone
Cone 4: SSH/Burpee Webb – 4 SSH for every 1 Burpee
Bear crawl back to cone 1

Time was up, and pax head to COT.

Another installment of a Zima and OldBay duet was survived by all. Perhaps the hint of cool fall air helped, but the hard work and encouragement were undoubtably in full F3 effect. Excellent work, pax! And thanks to Senator Tressel for allowing us to Q.

9 #HIM came to the Rock for the latest version of Alcatraz. No co-q as thought but I am always prepared to go 2.5 hours if needed. With F3 Lancaster (I am a native of there but moved away 50 years ago, but good times for my 2 years there) starting and VQ at Lake Wylie I was unsure if any Pax would post.

Gave the disclaimer, no FNGs

To outfield for warmups:
52ssh
15 Moroccan nightclubs
15 IW

Merkin Clock

To wall with behind baseball field for 15 dips 15 derkins, two rounds.

Next up Dirty McDeuce upper, mid and lower body.
Round 1 – merkins, lbc, squats
Round 2 – wide arm, dying cockroaches , jumping lunges
Round 3 – diamonds, flutter , monkey humpers
Round 4 – Carolina dry dock, Freddie, knee tai jai
Between rounds run up and down The Hill (steepest in region )
Pax had fun chancing Shark Bate.

30 minutes done and Trucker said rince and repeat. So we did 2 rounds of derkins and dips. But I am always ready to keep going and do not ever use a weinke.

So we did a starfish inspired by Walker. That brought some moans as they new it would suck.
The four starfish stations were:
100 merkins
100 LBC
100 Squats
50 pike presses
Between the each station do 10 burpies.

Clean trash in outfield and mosey to blocks in parking lot.
Grab coupon : 20 tri extensions, 20 curls, 20 skull crushers, rinse and repeat

3 minutes of Mary with pax calling out exercises.

Honored to lead. Loved seeing fish sticks and snake bait race.

Read newsletter

Foregiveness – it can be difficult as our children get older but still important

Thanks ST for invite

Nut cracked

I thought I was first to arrive but Walker was out early setting cones up that would prove to be soul crushing.  More on that later.  6:20, 6:24, 6:27, etc….slowly the parking lot filled.  I thought it may be Walker and me for a moment.  Glad we had 11 men show up to great work out.

Disclaimed and we left to run around the path stopping a few times along the way for pearls on a string: SSH, Merkins, Squats, Seal Jack, Diamond, Merkins, Sumo Squat.  A little more warm up with Karoke, Toy Soldiers and High Knees.

Tha Thang

Jekyll on Q

Line up on right field line facing center field.

Group 1: Bear Crawl to even with 2nd base, run to fence, muscle up/climb over, run up hill, 10 bombjacks, down hill, muscle up/climb over fence, run to line.

Group 2: Hold Al Gore (Squat with arms out like you are hugging tree).  probably 3 minutes

Flap/jack

Rinse Repeat 3 more times with slight changes: Group 1: Jump Squat at top, Group 2 (Merkins, LBC)

Walker on Q

5 Cones set up like a die( singlular form of dice for you rubes), 4 corners with 1 in middle about 35 yards apart.  Finish cone, go to center go back out to another cone each time coming through center.

Cone 1: 100 merkins

Cone 2 100 LBC

cone 3 100 squat

Cone 4 50 pike press

Center Cone 10 burpees

Ladder: Prison Cell Merkin (3 pushups with couple of mountain climbers worked in+ 1 rep) and squat.  squat count is prison cell merkin count X 3

7 PCM->21 squat; 6 PCM->18 squat; 5 PCM-> 15 squat, etc

6 minutes of Mary with a little (you guessed it) Merkins mixed in.

COT

Naked Man Moleskin

Incredibly hard but rewarding workout Saturday.Conditions were wet, thick, humid, grassy and tough.  The fence jumping then running up the hill routine is always tough but everyone did well.  no busted faces or ripped man parts.  Walker brings a whole next level to the workouts.  #respect category with great positivity drive and physicality.  something to strive for and lets us know their is always someone to chase or be inspired by.

Walker also gave great words regarding this months theme of Forgiveness.  It is God’s instruction to forgive.  do not let bitterness eat away at you.

Camp Care 5K (a big deal for Decible and his family) will be the Saturday of Blue Ridge Relay.  If you are not running BRR- please consider running.  Pro Tip: German encased meats will be available

Big prayers and blessings to Howitzer and his family as they look to move to Mt Pleasant before the end of the month.  Howitzer has been an amazing componet to The Fort and F3 Nation.  Godspeed.

Jekyll

Six PAX went back in time to the 90’s with a Baywatch and Zima themed workout.

Started with a warmup run down Windward towards the traffic circle. While running there was a mixture of butt kickers, high knees, and side shuffles. Made the loop around the circle and back to the park.

At the COP, started with SSH, Windmills, Moroccan Night Clubs, and CCDs.

Moseyed to the beach (or what others call a baseball field) where lifeguard stands were set up at different points on the beach. Because of the 90’s theme, we learned the history of Baywatch. There were just over 240 episodes released over 11 seasons. So at each of the 4 life guard stands, we did 60 exercises each of Merkins, Flutter Kicks, Carolina Dry Docks, and LBC’s (60 X 4 = 240 or in Common Core–>4+1 = 5, 5 X 60 = 300, 1X60 = 60 so 300 – 60 = 240). Between each exercise, we ran back to central command and did 11 bomb jacks. Then, because I had more time, we repeated with 30 at each lifeguard stand with the bomb jacks back at central command.

From there, Zima took over and he informed us that Zima themed workout is short for Blue Ridge Relay Training. Hello hills. We moseyed to the the top of the hill on Tara Tea Dr. There we did a Jacobs Ladder by 10s. At the bottom, 50 squats, run to the top then 10 monkey humpers, down the hill 40 squats, up the hill 20 monkey humpers, then you get the idea.

After that was completed, we repeated the routine, except this time with calf raises at the bottom and SSH at the top (crowd pleaser). Wrapped it up with a half mile cool down and plankorama and hot yoga.